Here are 8 training tips to improve dynamic balance:
1. Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc.
2. Include exercises with your eyes closed to improve limb position sense (proprioception).
3. Train your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.
4. Train on different surfaces such as grass, sand, astro-play and soft surfaces. You will rarely play on a perfect surface anyway.
5. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
6. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better.
7. Better muscular balance will give you better dynamic balance. For example, your quadriceps should not be significantly stronger than your hamstrings.
8. Quickness and agility drills will improve your dynamic balance.
Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.
Train hard and smart!
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Mark Dilworth, BA, PES
Sports Fitness Hut
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